Pilates fitness enthusiasts to help shape a perfect body

Classic action showcase

Apparatus Pilates advantages, is that it can be combined with the many subsidiary apparatus, adding more forms and forms of movement, thereby creating a myriad of actions.

1. scroll the pelvis

Suction stop, hips slowly lifted his breath, spine section section; stopped breathing, breathes hips slowly falling, spine section section to whereabouts.

Target muscle: abdominal muscles, muscles, power cord.

Note: the toe in the foot bar, keep the Board not to slip.

2, Mermaid

Suction lift arm, introduced to breath rotation stopped; breathe in open arms, breathes restore slides back into the start action.

Target muscle: abdomen, abdominal oblique muscle.

Note; the reverse, as far as possible, to extend the arm

3, up to stretch

Inspiratory fixed; vented hip stretch upward backward, backwards, shoulder, arms stretched Fu pedal rod.

Target muscle: abdominal muscles, rope, countries and upper back muscles and muscle groups.

Note: the action is complete, the skateboard can't wiggle.

4. basic training

Suction stop, breathes, power cord firmly to promote muscular body and a skateboard slide; breathe in restore.

Target muscle: abdomen, rope, countries, quadriceps muscle.

Note: legs are parallel, heels on foot pole, and maintain the neutrality of the pelvis.

5, 100 times (in preparation)

Inspiratory stopped spitting pneumothorax shoulder lifting.

Target muscle: abdomen, abdominal transverse muscle.

Note: keep the same length, rope pelvic neutral position.

6, breaststroke

Inspiratory breath, push slowly straighten legs; inspire restore, breathes and then push.

Target muscle: abdomen, legs, muscle strength, pelvic stability training.

Note: the heels are always together, it cannot be opened.

7, basic dorsal stretch

Breathe in, lift the shoulders TU-pneumothorax.

Target muscle: back muscles.

Note: when you relax completely sink, shoulder to do the action you want to leave the shoulder elevation skateboard.

(Editors: Yang-Miao)

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